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Derek Shen

Log

Date Workout Score Ave Comments Action
12/11/18 21:36.0 6,000m 1:48.0

3x2k king rat

48.6. r22
47.7. 26
47.9. 30

 View workout
12/07/18 629m

Cool down

 View workout
12/07/18 45:00.0 11,727m 1:55.1

Ss
22
20’15’10

 View workout
12/05/18 35:00.0 8,373m 2:05.4

Ss

 View workout
12/04/18 24:00.0 6,792m 1:46.0

8x3 min 3:30 off 24 2628 30

45.7.
46.7.
45.5.
45.7
44.8
46.3
46.4
46.7

 View workout
11/30/18 900m

Cool down after hard ss

 View workout
11/30/18 45:00.0 11,766m 1:54.7

3x15 ss

First 18-22
Second&third 20-24

Good work

View workout
11/28/18 1:05:00.0 15,472m 2:06.0

Ss

 View workout
11/27/18 28:00.0 7,650m 1:49.8

4x7 with partner
22-28 1st
24-30. 2nd/3rd
26-open. Last

49.6
49.6
49.8
50.0

 View workout
11/21/18 1:00:00.0 14,287m 2:05.9

Ss

 View workout
11/20/18 6000m

3k 2k 1k with partner

49.8. 24
49.6. 28
46.8. 31

 View workout
11/16/18 41:47.2 10,000m 2:05.3

Ss hr 162

 View workout
11/15/18 30:12.0 7,115m 2:07.3

Bad ss

 View workout
11/14/18 21:00.0 5,773m 1:49.1

3x7 4min rest

20-26 first 2
24-30. Last one

48.6. 23
49.1. 23
49.6. 26

 View workout
11/08/18 1:00:00.0 14,402m 2:04.9

Ss hr 164 with a little sprint at the end

 View workout
11/07/18 1:00:00.0 14,230m 2:06.4

Ss
1 mil baby

 View workout
11/06/18 34:51.4 8,318m 2:05.7

Ss

 View workout
11/01/18 40:00.0 10,417m 1:55.1

4x10 1 min rest

16-22
18-24
20-26
22-28

 View workout
10/31/18 32:57.7 7,900m 2:05.1

Ss

 View workout
10/27/18 41:04.0 10,000m 2:03.2

Ss

 View workout
10/25/18 40:00.0 10,372m 1:55.6

2x20 ss

54.8. 22
56.6. 22

 View workout
10/24/18 42:06.5 10,016m 2:06.1

Ss

 View workout
10/23/18 22:23.4 6,000m 1:51.9

6k test rate 27 51.9

50.5. 28
51.2. 27
51.9. 27
53.7. 27
52.2. 28

Pr but no…

 View workout
10/22/18 5:31.8 1,500m 1:50.6

6k walkthru

View workout
10/20/18 20:05.3 4,890m 2:03.2

Ss

 View workout